Monday
Routine
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Bodyweight Routine
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General Warmup
3 Sets for Quality
- 12 Step Bear Crawl
- 8 Prone Shoulder Angel
- 8 Toe Touch Squat
Bear Crawl
Prone Shoulder Angel
Toe Touch Squat
Strength
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Primal Move – Animal Flow
For Quality
3 Set of
1+1 Bear Crab Roll
2+2 Quadruped Side Kick
1+1 Monkey Rolls
rest 1′ x 3 waves
Bear Crab Roll
Quadruped Side Kick
Monkey Rolls
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Skills
Mix Modality Kettlebell Flow
1 complete alternating Collemarì Flow (left + right)
no rest
10 Right Arm Kettlebell Jerk + 10 Left Kettlebell Jerk
no rest
2 complete alternating Collemarì Flow (left + right)
no rest
8 Right Arm Kettlebell Jerk + 8 Left Kettlebell Arm Jerk
no rest
3 complete alternating Collemarì Flow (left + right)
no rest
6 Right Arm Kettlebell Jerk + 6 Left Kettlebell Arm Jerk
no rest
4 complete alternating Collemarì Flow (left + right)
no rest
4 Right Arm Kettlebell Jerk + 4 Left Kettlebell Arm Jerk
no rest
5 complete alternating Collemarì Flow (left + right)
no rest
2 Right Arm Kettlebell Snatch + 2 Left Kettlebell Arm Snatch
no rest
5 complete alternating Collemarì Flow (left + right)
no rest
4 Right Arm Kettlebell Jerk + 4 Left Kettlebell Arm Jerk
no rest
4 complete alternating Collemarì Flow (left + right)
no rest
6 Right Arm Kettlebell Jerk + 6 Left Kettlebell Arm Jerk
no rest
3 complete alternating Collemarì Flow (left + right)
no rest
8 Right Arm Kettlebell Jerk + 8 Left Kettlebell Arm Jerk
no rest
2 complete alternating Collemarì Flow (left + right)
no rest
10 Right Arm Kettlebell Jerk + 10 Left Kettlebell Jerk
no rest
1 complete alternating Collemarì Flow (left + right)
Collemarì ❣
Workout
12’ AMRAP
80 Lateral Hops Over Backpack
60 Backpack Front Squat
40 Backpack Back Power Press
Lateral Hops
Backpack Front Squat
Backpack Back Power Press
Functional Strength
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Hypertrophy Training
4 Sets of:
15 Fly Pull
15 Lateral 90 Raises
12 Front Raises
12 Elbowing Strict Press
Then switch side
2’ rest between sets
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Stretching & Mobility
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Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
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Tuesday
Routine
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Squat Routine
Notes. Follow routine step by step.
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General Warmup
3 Sets For Quality
- 5+5 Table High Rotation
- 10 Open Hip
- 8+8 split Squat
- 20″ Skip + 6 Down & up
Increase Intensity every Set
Table High Rotation
Open Hip
Split Squat
Lactic
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Every 30″ for 2′
5 no Push-ups Burpees
no rest
Every 30″ for 2′
5 BackPack Front Squat
no rest
Every 30″ for 2′
5 BackPack Worm Thrusters
30″ rest then
AMRAP 30″
BackPack Worm Thrusters
rest 1’30 x 7 set
BackPack Worm Thrusters
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Skills
Gymnastic Strength
Sappanico
3 Sets of:
3’ ON – 1’ OFF
Workout
EMOM 20’
1st – 40” Left Leg Bulgarian Split Monopodalic Hops
2nd – 40” Handstand Shoulder Tap
3rd – 40” Right Leg Bulgarian Split Monopodalic Hops
4th – 40” Backpack Bent Over Row
Bulgarian Split Monopodalic Hops
Backpack Bent Over Row
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
15 Curl & Press
15 Triceps Curl
15 Front Raises
While holding Band Over Head in Half Kneeling Position
Then switch side
2’ rest between each sets
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Stretching & Mobility
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Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
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Wednesday
Routine
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Bodyweight Routine N.2
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General Warmup
3 Sets for Quality
-
8 Alt Lunge Rotation with Reach
-
8 Walking Push Ups
- 12 Step Crab Walk
Lunge Rotation with Reach
Walking Push Ups
Crab Walk
Strength
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Every 3′ for 15′
5 Unbroken Wall Climb
10/8 Push-ups
15 BackPack BTN Press
10 Chair Dips
active rest with countinuosly Broomstick Military Press or with 2 Bottle of Water
BackPack BTN Press
Skills
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Kettlebell Flow
Barbo Flow I
EMOM 20′
1 Complete Cycle (Right + Left)
Barbo Flow I
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Workout
3’ AMRAP
1’30 unbroken Crab Walk then
Max effort Burpees
Rest 1’
3’ AMRAP
1’30 Duck Walk
Max effort Burpees
Rest 1’
3’ AMRAP
1’30 Inchworm
Max Effort Burpees
Rest 1’
2’ AMRAP
1’ unbroken Crab Walk then
Max effort Burpees
Rest 1’
2’ AMRAP
1’ Duck Walk
Max effort Burpees
Rest 1’
2’ AMRAP
1’ Inchworm
Max Effort Burpees
Crab Walk
Duck Walk
Inchworm
Functional Strength
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Hypertrophy Training
5 Sets of:
15 Suitcase Bulgarian Split Squat
12 Suitcase Split Romanian Deadlift
9 Suitcase Split Squat
6 Suitcase Skater Squat
Then switch side
2’ rest between each set
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Stretching & Mobility
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Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
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Thursday
Routine
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Bodyweight Routine
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General Warmup
3 Sets for Quality
-
8 Prone Shoulder Angel
-
12 Step Heel to Toes
- 10 Alt Cossack to Cossack
Prone Shoulder Angel
Heel to Toes
Cossack to Cossack
Skills
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Primal Moves – Animal Flow
3 unbroken set of
1 Left Side Crab Reach
1 Left Side Lateral Ape
1 Right Side Crab Reach
1 Right Side Lateral Ape
rest 1′ x 3 waves
Crab Reach
Lateral Ape
Gymnastic Strength
Handstand Strength 2.0
2 Sets of:
Tabata – Inverted Burpees to Handstand
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Workout
For Time
100 alt. Single Leg Burpees
Over The Minute from 00:00: 5 Backpack Squat Clean
Backpack Squat Clean
Functional Strength
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Hypertrophy Training
4 Sets of:
8 Strict Press
8 Power Strict Press
8 Sots Press
8 Tall Kneeling Strict Press
8 Half Kneeling Strict Press
8 Floor Press
Then switch side
2’ rest between each set
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Stretching & Mobility
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Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
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Friday
Routine
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Bodyweight Routine N.2
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General Warmup
3 Sets for Quality
- 8 Alt. Bear-Crab Roll
- 8 Double Pause Push ups
- 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
Bear-Crab Roll
Double Pause Push ups
Cossack Squat + Lunge
Strength
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Primal Move – Animal Flow:
For Quality
EMOM 8′
20″ Smooth Pace Leaping Lizard
40″ Rest
Animal Flow – Leaping Lizard
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Skills
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Kettlebell Cycling – Clean Pattern
EMOM 5′
30″ alt. Muscle Clean From Ground
then no rest
EMOM 5′
40″ alt. Clean From Ground
then no rest
EMOM 5′
50″ Hang Muscle Clean
then no rest
EMOM 5′
Clean smooth pace
Muscle Clean from Ground
Clean from Ground
Hang Muscle Clean
Clean
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Workout
For Time
Buy in
60 Hollow Rock
then
3 Rounds of
75 Double Unders
20 alt. Pistols Squat
10 HSPU
then
Cash Out:
30 alt. Kneeling Single Leg Jump (scale to Double)
alt. Kneeling Single Leg Jump
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
15 Double Dumbbell Tall Kneeling Clean & Press
15 Double Dumbbell Bent Over Row
12+12 Bent Dumbbell Front Raises Holding
2’ rest between each set
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Stretching & Mobility
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Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
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Saturday
Routine
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Squat Routine
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General Warmup
3 Sets for Quality
- 6+6 Hip Rotation + Trunk Flexion
- 12 Step Reverse Crab Walk
- 12 Plank Spiderman
Hip Rotation + Trunk Flexion
Reverse Crab Walk
Plank Spiderman
Strength
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Broomstick BackPack Weightlifting
5 Unbroken Rounds of
1+1 BackPack Front Rack Lunges
1+1 BackPack Reverse Front Rack Lunges
2 BackPack Sumo Deadlift
2 BackPack Sumo Deadlift High Pull
Rest 1’ x 3 waves
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Skills
Reserved for ONAIR
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Gymnastic Strength
Core Conditioning 1.1
3 Sets of:
3Rounds
1 Roll to 3” Hold Inclinate Straddle L-sit Right Leg
1 Roll to 3” Hold Inclinate Straddle L-sit Left Leg
1 Roll to 3” Hold Inclinate L-sit
Rest 1’ b/s
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Workout
Home Chelsea
30’ EMOM
5 Reverse Elbow Push-ups
10 Push-ups
15 Air Squat
Reverse Elbow Push-ups
Functional Strength
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Hypertrophy Training
4 Sets of:
12 Hammer IN Curl
12 Full Curl
12 Hammer Curl
Max Effort Hold 90 Degrees
Then switch side
2’ rest between sets
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Stretching & Mobility
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Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
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